Membership Workout Guide

How much weight to be lifted?

Weight has to be kept just enough so that you are able to do these numbers of reps. For example, if after lifting 6 reps you feel you could have done more reps easily. Then increase the weight. Likewise for 15 reps set, if you were able to complete only 12 reps then weight was heavier, you need to decrease. 

The idea is to hit both fast twitch and slow twitch muscle fibres for maximum growth.

What you need to focus on is proper technique and posture and lift as much weight possible within the repetition range. 

What is a superset?

When two or more exercises are done together (one after the other without taking rest) it becomes a superset. So you do one superset and then take rest and then do the next superset.

What is the Best time to exercise?

After Breakfast

After Lunch: 5 to 6 pm

Before Dinner: 7 pm

Do You Suggest Any Specific Warmup before workouts?

Yes, you can check the video here

https://www.facebook.com/anextrarep/videos/324320708363785/

What is Rpe?

Rpe – is ratings of perceived exertion, in simple terms it means how difficult the weight is for you. Instead of giving the exact amount of weight in kg, I prefer to give Rpe so you can always lift the right amount of weight and make your own decision. 

You can look at this image to understand better

rpe


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